Know Your Fats

Nowadays it seems like every fad diet involves fats in one way or another. There are diets that recommend eating a lot of fat, like a ketogenic diet (high fat, moderate protein, low carb diet that forces your body to use ketone bodies for a source of fuel) or a high fat low carb diet (HFLC). Then there are those diets that limit fat intake, such as a low fat diet or a high carb low fat diet (HCLF, common among vegans).

Saturated Fatty Acids (SFAs)

These are mostly found in meat and dairy products (e.g., animal fats, lard, milk fat, butter, cheese, yogurt, ice cream, cream, sour cream). They are also found in palm kernel, coconut, and palm oils. These should be restricted because they have the most potent effect on LDL cholesterol, which rises when increasing levels of SFAs are consumed. Of all the added fats in the diet, the ones that increase cholesterol levels the most are palm kernel, lard, and butter.

No more than 7 percent of our calories should come from SFAs.

Trans-fatty Acids

These are produced in the hydrogenation process, which is used in the food industry to increase the shelf life of foods and to make margarines firmer. Trans-fatty acids should be limited because they raise LDL cholesterol and increase the LDL:HDL cholesterol ratio, thus adversely influencing your risk of cardiovascular disease.

Now that you are overwhelmed with all of the different types of fats, their food sources, and health benefits or lack thereof, what’s next?

Take a good look at your diet and analyze what types of fats you are consuming. If you are consuming a lot of processed foods, there’s a good chance you are consuming trans fats, because they are often used to make products shelf stable and have a longer shelf life. If you’ve been told by your doctor to increase your omega-3 intake, you may benefit from increasing the amount of fatty fish, nuts, and flaxseed in your diet.

Not all fats are created equal, and they certainly don’t all have the same health benefits. Consult with your doctor or healthcare provider before embarking on any diet.